The greatest emphasis remains on the proper execution of the basic swing. Two
significant changes involve how to best introduce the inlocate and dislocate.
The committee’s goal is to make sure the average gymnast can execute these
skills safely while developing the strength and understanding of proper
technique. In addition, unnecessary repetition of these elements can excessively
penalize the gymnast. To address these concerns the committee chose to place
more emphasis on the basic swing and allow the coach and athlete the opportunity
for a more gradual introduction of these skills.
The inlocate is introduced as a specified bonus skill in Level 6 before making
it a required skill at Level 7. The inlocate should only be attempted by
gymnasts who are able to execute an excellent basic swing at this level. The
dislocate is introduced in Level 6 from the inverted pike position. The gymnast
can focus on downward pressure and proper body position in the learning stages.
The basic swing continues to be emphasized and the stretched dislocate is
introduced in Level 7. The gymnast should have some experience with the
fundamentals of the basic dislocate before attempting the stretched dislocate.
More time spent improving the basic swing before executing the more complex
elements of the dislocate and inlocate is the recommended and more moderate
progression of development on the still rings.
A priority on the still rings is the acquisition of a press handstand which is
important for the transition to optional competition. In addition, the shoulder
stand bail provides the opportunity to introduce the forward bail in a way that
even the recreational gymnast can perform safely. Again, the more gradual
introduction of advanced skill techniques and developing the ability to control
the support positions on the still rings remains a goal of the committee in
considering the routine composition options.
1. From straight arm hang, pull up to flexed arm hang (head between
rings) with momentary hold.
2. Lower to straight arm hang, lift knees to hanging tuck position hold for 2 seconds.
SB#1: Replace #2 with lower to straight arm hang, lift
legs to hanging “L” hold for 2 seconds.
3. Shoot legs out, swing backward, swing forward.
4. Swing
backward, swing forward.
5. Swing backward, swing forward to straight body inverted
hang.
6. Lower legs to piked body inverted hang with momentary hold.
SB#2: Following #6, add extend body to hanging
scale rearways (back lever) with momentary hold.
7. Lower to German
hang (skin-the-cat) hold for 2 seconds.
8. Release hands and drop to stand.
1. From extended arm hang (false grip allowed), muscle up to support with spotter
assistance and with as straight body as possible.
SB#1: Replace #1 with from extended arm hang with false grip, muscle
up to support WITHOUT spotter assistance and with as straight body as
possible.
2. Straight
body, straight arm support hold for 2 seconds.
SB#2: Following #2, add lift
legs to “L” hold for 2 seconds, lower legs to straight body straight
arm support.
3. Roll backward to piked body inverted hang.
SB#3: Following #3, add extend body horizontally to hanging
scale rearways (back lever) hold for 2 seconds.
4. German hang with momentary hold.
5. Pull out to piked inverted hang and cast forward to swing backward.
6. Swing forward, swing backward.
7. Swing forward, swing backward.
8. Swing forward to salto
backward tucked dismount.
1. From hang, pull to piked body inverted hang, extend body horizontally to hanging
scale.
rearways (back lever) with momentary hold.
SB#1: Replace #1 with from hang, pull to piked body inverted hang, extend body
horizontally to hanging scale rearways (back lever) with 2 second hold.
2. Lower slowly to German hang, pull out to piked body inverted hang, extend to
straight body inverted hang.
3. Compress to a tight pike and dislocate
backwards.
4. Swing forward, swing backward.
5. Swing forward, swing backward to up-rise
backward to support.
6. Lift legs to “L” hold for 2 seconds.
7. Pike press to shoulder
stand hold for 2 seconds.
SB#2: Replace #7 with bent or straight arm, bent body press
to handstand with momentary hold and rings turned out, lower to
shoulder stand hold 2 seconds.
8. Bail forward, swing backward.
9. Swing forward, swing backward.
SB#3: Following #9, add inlocate
stretched, swing backward. (Note: An inlocate that shows no rise
will receive a single large deduction).
10. Swing forward to salto backward stretched dismount.
1. Straight body pull to inverted hang.
2. Cast, swing backward to up-rise backward to "L" support hold 2 seconds.
SB#1: Following #2, add press
to tucked Planche, hold 2 seconds, lower to “L” support hold 2
seconds.
3. Pike press to shoulder stand hold 2 seconds and bail forward.
SB#2: Replace #3 with bent or straight arm, bent body press to handstand with rings
turned out and momentary hold, lower to shoulder stand hold 2 seconds and bail
forward.
SB#3: Following #3, add swing backward to shoulder stand (baby giant) with momentary
hold and bail forward.
4. Inlocate stretched.
5. Up-rise backward to support.
6. Roll backward to piked body inverted hang.
7. Dislocate backwards.
8. One or two dislocates backward stretched.
9. Swing forward to salto backward stretched dismount.
SB#4: Replace #9 with swing forward to double
salto backward tucked dismount.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.